Why do more and more people feel sore, painful and swollen in their knees?

Why do more and more people feel sore, painful and swollen in their knees? Because, after we humans evolved into upright walking creatures, our knees bear a weight that we shouldn't have carried every day, and you don't care about it at all!

 Never control your weight

The knee weight bearing is 0 when lying down; Standing and walking, knee weight is 1~2 times of body weight; Going uphill or up and down stairs, the knee weight is 3~4 times the body weight; When running, the knee weight is 4 times the body weight; When playing, the knee weight is 6 times the body weight; When squatting and kneeling, the weight on the knees is 8 times the body weight! As you can imagine, the fatter people are, the more pitiful their knees are, so be sure to control your weight properly!

 Usually not exercising at all, suddenly violently exercising excessively

People who lack exercise also have underdeveloped muscles that move their joints. Knee pain can occur if you suddenly engage in excessive and inappropriate exercise (such as hiking a mountain with friends and family on a weekend) or engage in a fierce competition. Because the muscles are overmoving, causing fatigue or potential injuries, you are not far off.

 Prolonged squatting or standing

People who need to squat or stand for a long time and work with weights are under constant stress on their knee joints. It is recommended that people who work in squatting (such as welders) should find a small bench to sit on, and people who have stood still for a long time (such as teachers) should move around appropriately at work to relieve knee fatigue, and some porters should save and borrow force.

 Love to wear high heels and flatform shoes

Many women who love beauty like to wear high heels or flatform shoes, although wearing shoes is beautiful, the load on the knee joint is also large, and injuries will follow, and it is more likely to cause other injuries. Remind those who love sports to choose sneakers with soft soles and good support, wrapping and comfort.

 I don't usually pay attention to strength training

Many people don't pay attention to strength training, thinking that wearing a knee brace is good, but in fact, external force protection is not as stable as their own muscle protection.

 Powerful muscles protect the knee joints and are 100 times stronger than knee pads.

 Half squat against the wall

With your back against the wall, your feet and knees slightly wider than your shoulders, and your toes open forward and outward, squat slowly (knees should not exceed your toes, otherwise it will put pressure on the patellar cartilage and meniscus). With your weight between your legs, it feels like you're sitting in a chair.

 Knee flexion (with the help of elastic bands)

Sit with your knees naturally bent and your feet off the ground, with elastic bands fixed at one end and ankles at the other. Slowly and firmly hook the leg back to the maximum angle and tighten the elastic band.

 Fork step squats

Open your legs back and forth, cross your hands at your waist, lean forward with your back straight, slowly bend your knees so that your calves are perpendicular to the ground, and move your weight to the supporting leg at the same time, hold for 5 seconds, then return to the starting position, repeat in turn, and do it with both legs.

 Squat up the steps

Stand on the step with one foot, suspend the other foot in the air, lean forward with the upper body, slowly bend the knee with the supporting leg, make the entire sole of the other leg lightly touch the ground, stay for 1~2 seconds and then quickly straighten the knee joint in a starting position, pause slightly, and repeat the action again. Keep your upper body upright during falling and lifting.

 Calf raiser foot

Touch the chair with your fingertips, slowly stand on your tiptoes, hold for 5 seconds, and then relax. Throughout the process, maintain a posture of raising your head and chest, tucking your abdomen, lifting your buttocks, and tensing your thighs.

 Quadriceps stretch and relax

Lie on your stomach with a rope around your ankles and pull back as hard as you can with your hands. The other three pulling methods are shown in the figure below.

Knees are very important to our body, and we must actively maintain our knees and maintain good posture in daily life to help ensure the health of our body.